This weight loss plan is based on the daily schedule of an individual who is either at work or school from the morning to evening.  Every person is unique and everyone has a different schedule but this should help give you an idea of what to include in your day. If you have any questions, please feel free to comment.

1.  Start a food journal.  I prefer an online diet journal so I know my information is safe and I can access it anywhere. I recommend for your online food diary.  

2.  The first thing you need to do is write down your goals. Write down small goals and long term goals. I recommend you make new goals for each week and be sure to celebrate your success.

3.  Weigh yourself and take measurements of your thighs, hips, belly, chest and arms. Write all of these down in your food journal. DO NOT GET ON THE SCALE EVERYDAY!! I recommend a weekly weigh-in and taking your measurements bi-weekly.

4.  Write what you did for exercise that day, how many glasses of water you drank, and anything else you want to keep track of. If you have a pedometer, write down how many steps you walked throughout the day. Writing in your food diary acts as extra motivation and helps keep you on course.  You will feel proud of yourself at the end of the day when you see all of the progress you made.

Morning Weight Loss Tricks

5.  I HIGHLY recommend getting your exercise in the morning. If you work out in the morning, your body will continue to burn calories throughout the day. Plus you will feel better knowing that your work out is done for the day. You never know how your day is going to go and you are more likely to skip your workout if it’s after a long day. When you are done, write it down in your food journal and feel good about getting your exercise for the day.

6.  Be sure to eat breakfast. Whether it is a shake, eggs, or a grapefruit, make sure to get your metabolism running right away. Eating a donut for breakfast won’t do you much good, plus it will set you up to have more sweet cravings throughout the day. On weekends, make yourself an omelet with veggies and meat or simply scramble up eggs with fruit on the side. 

7.  Drink 16oz of water in the morning. Whether you need to take two minutes to chug it or carry a water bottle around with you, make sure you drink it.  As always, write it down in your food diary.

8.  Pack your lunch and snacks to take with you.  Avoiding carbs and sugar has always given me the best weight loss results. Use butter lettuce as bread, then wrap lunch meat and veggies inside. Pack fruits, veggies, nuts, or yogurt to munch on throughout the day.  Eat as often as you need, just make healthy choices.

9.  If you live close to work or school, walk or ride a bike instead of driving. This will be an easy way to get a bonus calorie burn. You have to get there anyway right? You might as well feel the burn while you do it!

10.  Between breakfast and lunch, be sure to drink 8oz. of water.  Feel free to have midmorning snacks if you need them. I recommend drinking a nutritional beverage of some kind  that will keep you full and satisfied. 

Afternoon Weight Loss Tricks

11.  Drink 8 oz. of water.  If you have to go out for lunch, get chicken ceaser salad with dressing on the side and no croutons. Chicken is lean meat when it is grilled. Dip your fork into the dressing and then your lettuce. You will consume  less dressing and get the same taste so you won’t feel deprived.

12.  If you have a lunch break, now would be a great time to get a walk in. Walk around the block, or walk up and down the stairs in your building, before you eat your lunch.

13.  Feel free to snack on veggies and fruit throughout the day.

14.  Drink 8oz. of water between lunch and dinner. I have found the best way to keep track of water you drink is to carry a bottle that has measurements. Keeping track of three water bottles is easier than tracking 8 glasses of water.

Evening Weight Loss Tricks

15.  Walk or bike ride home. This is another opportunity for bonus calorie burn!

16.  If you haven’t worked out yet, now is the time.  Go straight to the gym at the end of your day.  Make sure to fit it in where you can!

17.  Eat an early and light dinner. This meal can be fun!  Grill up chicken or fish with side veggies! Just try to stay away from pastas and breads.

18.  Drink 8 oz of water. after dinner while you are doing dishes and record the day in your online food diary.

Night Weight Loss Tricks

19.  Have a relaxing night with your family or just enjoy some you time! You have worked really hard and you should be proud!  I know evenings are tough; this is when the sweet cravings hit us hardest. Water can be your savior here. Drink a glass of warm water to help suppress those cravings.

20.  Make sure you eat all our meals and snacks before 7:30 p.m. You shouldn’t feel hungry after this point because you have allowed yourself to snack and fill up on protein, fruits, and veggie. Drink water or tea to help suppress any cravings you might have.

21.  By the end of the day, you should have drank 64 ounces of water. This is the minimum amount that every person should drink. If you work out extra hard, be sure to fit in a couple extra glasses. Be sure to keep track of them in your food journal.

22.  Your body deserves rest and needs it! Go to bed feeling proud of yourself for your work throughout the day. Make sure to review your food diary and glance over what you did today for your health!

23.  Get ready to compete with yourself! One great thing about keeping a weight loss food diary is that it is easy to see what you accomplished. Try and beat yourself each day!



September 16, 2013 at 09:30 am
Good post however , I was wondering if you could write a litte more oon this subject?
I'd be very grateful if you could elaborate a little bit more.
Love your shakes! says:
May 6, 2013 at 03:40 pm
I ordered some of the RVL weight loss shakes from your site! They are delicious! I have also been trying to follow this weight loss plan. The shakes keep me full and satisfied, it is amazing! I have tried many diets in the past and have never seen the immediate results like the ones I have been seeing since I started drinking these shakes. Thank you!
Ben says:
April 10, 2013 at 10:14 am
@Lyudmila It is true that skinny is not guaranteed beauty nor is it the only type of beauty. What is most important is how you feel and how healthy you are. There are many people who eat terribly yet remain skinny, however there cholesterol and immune systems are suffering silently on their insides.
Lyudmila says:
April 10, 2013 at 03:51 am
I think it is also important to let go of the beeilf that a slim figure is the only correct type of figure to have. The slim body type has been marketed by the media in order to support the weight loss industry in western culture. If we look at other cultures, and other times throughout history, the curvier body types were also celebrated as totally feminine and beautiful.I stopped dieting about 5 years ago, after having dieted since the age of 14, because I, like Carmela, was gaining weight even when I dieted. I figured I may as well enjoy my life. Since then, I've still remained curvy, but I've learned to see beyond our culture's stereotyping to see the feminine beauty in my curves.I'm enjoying your videos, Carmela, especially that you are helping women heal their relationship with food and exercise.Maya ZahiraOwner, Maya's OasisKansas City, MO

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